According to research in the World Journal of Men’s Health, aging slows down the metabolism at rest,
resulting in physiological and functional impairments. It is also associated with changes in body composition,
including decreased skeletal muscle mass and increased body fat that can make you appear older than your actual age.
Therefore, you need to find a way to deal with excess weight because losing weight after 70
not only makes you look younger and feel strong but also prevents weight-related issues such as obesity which is linked
to many health issues, including high blood pressure, cancer, and hyperlipidemia Osteoporosis, diabetes, sleep apnea, and cognitive impairment.
While getting older is a blessing, there are several reasons to monitor your weight and stay as healthy as possible.
Physical activity and a proper diet are the most common recommended weight management methods and should be combined for best results.
For example, your coach might try to teach you how to lose weight at 70 by exercising alone and not saying which foods to eat or which ones to avoid.
Likewise, a dietitian may not be able to show you how to build an age-appropriate exercise routine. These two methods of weight management are two sides of the same coin.
Diet and exercise should be built around the patient’s needs to function effectively.
Is losing weight after 70 unhealthy? not always. Excess weight can be unhealthy because it is dangerous to your health,
which means that you should engage in an activity that reduces it to a manageable level.
Comprehensive Guide On Losing Weight After 70 Years
Is losing weight after 70 too late? No, it’s never too late to lose the extra weight.
Losing a significant amount of weight can be more difficult because it is normal for your hormones and metabolic rate to slow,
but it is not impossible to shed a reasonable amount of excess weight.
One research study shows that the elderly population in the United States is expected to more than double by 2050 and that there will also be a significant prevalence of the elderly and obese.
You can slowly incorporate a healthy lifestyle to avoid future weight gain, but if you are already 70 years old, you may not have much time, so start your weight loss journey today.
Although losing weight after 70 can be challenging, living a healthy lifestyle can increase longevity by reducing excess body fat. A recent study on the JAMA Network Open revealed that entering a weight loss program early in adulthood may lead to a 50% reduction in the risk of later early death.
With that said, what’s the best way to lose weight at 70?
Healthy Habits To Lose Weight After 70
In old age, weight gain occurs for many reasons other than aging. For example, lifestyle, eating habits, and lack of physical activity may cause you to add more pounds, so you need to ditch these habits for a healthier life.
Have an exercise regimen and diet that suits your needs, bearing in mind that your body is not what it was when you were younger.
As you age, your bones and muscles become more sensitive; therefore, losing excess weight, intense exercise, and weight loss diets may not be the best way to lose weight for women and men over the age of 70.
Dieting In Your 70s
Bad eating habits are among the most common causes of weight gain at all ages. In general, people need to reduce calories every day to lose weight. The best diet for women and men trying to lose weight at 70 differs from that of young adults because as one age their metabolic rate decreases, in part due to a significant drop in levels of the human growth hormone testosterone (HGH) – responsible for a significant loss of muscle mass. Second, you may have more time to eat in your old age than in your younger years, when you spend most days around sports, exercise, jobs, travel, and activities. Here are some food-related changes that you can consider making:
Calculate Your Daily Caloric Needs
Calories are the center of every weight loss plan. To start dieting, you need to understand what your body needs to function normally and what you need to maintain and lose weight. Remember, as you age, you need fewer calories because your body becomes less active, and your basal metabolic rate gradually decreases.
It’s best to leave the job of calculating your calorie needs to the experts, especially if you’re new to losing weight since there are so many variables to consider. The National Institute on Aging provides a daily caloric intake for people with different needs based on gender and activity level. Inactive women over the age of 50 need approximately 1,600 calories per day. Moderately active and energetic women in the same age group need 1800 calories and 2000-2200 calories per day, respectively. On the other hand, men have different requirements. Inactive men aged 50 years and over need about 2,000 calories per day, while moderately active and very active men need about 2200-2400 calories and (2400-2800 calories) daily.
Reduce your refined carb intake
Insulin resistance is one of the biggest problems that adults over the age of 60 face. Insulin is a hormone that the body produces to regulate blood sugar by telling the liver, fat cells, and muscle cells to absorb more glucose whenever it is too high in the system. When these cells build up insulin resistance, they can’t do their job, and too much sugar builds up in the bloodstream. Insulin resistance can be reduced by limiting certain types of carbohydrates, which are the body’s primary fuel source that is found in most foods and is easily broken down. Replacing refined carbohydrates (such as white bread, white pasta, and white rice) and added sugars with whole grain products, fruits, and vegetables can help control blood sugar, improve blood lipid levels, and help you lose weight.
A low-calorie diet may help speed up your efforts, so you may want to eliminate or reduce empty calories from your diet. Limit alcohol, sugary granola bars, crackers, sweets, soda, and foods with excess sugar additives.
Regularly Consume Protein
As you get older, you lose muscle and bone mass. Things can get even more difficult once you embark on a committed exercise routine, which makes it necessary to eat more protein-rich meals, which play an essential role in building muscle, especially after workouts. According to a study, adults between the ages of 52 and 75 build muscle best after eating 1.5 grams of protein per kilogram of body weight each day. Nutritionists recommend 1.2-1.7 grams per kilogram of bodyweight to build muscle, which is about 109-154 grams for a 200-pound person. Some foods rich in protein include chicken, fat-free or low-fat milk, lentils, legumes, eggs, fish, poultry, and lean meats.
Eat A Diet Rich In Fruits And Vegetables
Even in old age, you still need the same essential nutrients and vitamins you did 50 years ago. However, getting such an amount can be difficult due to decreased appetite and metabolic rate. Vitamin D and protein are the two most important nutrients you need the most, but other vitamins are just as essential.
It would be best to build a weight loss diet around fruits and vegetables as they are rich in fiber and water, which helps to reduce weight. If chewing and swallowing a high-fiber fruit seems next to impossible, green smoothies are an excellent, easy-to-digest alternative. Otherwise, you can try natural, cooked, or fresh fruits and vegetables. Eat many different colors and types of vegetables and fruits.
Water is an essential part of every weight loss plan. Sometimes thirst may disguise itself as hunger and trick you into eating when the body only needs water. As you get older, it can be hard to tell if you’re thirsty or hungry. According to WebMD’s expert opinion, most people should drink at least 64 ounces of water per day. If getting water straight from the source doesn’t suit your style, try eating foods with a high water texture, like tomatoes, cucumbers, and watermelon, or healthy drinks like decaffeinated drinks, fruit juices, and skim or low-fat milk to stay put. wet. Your urine should be pale yellow or clear if you are drinking enough water.
Pay Attention To What You Eat
Portion control helps a lot in your diet plan. Unfortunately, the human body is resistant to change, and you may find it difficult to change some habits. People often continue to eat the same way they did in their twenties, thirties, and forties. As you age, adjusting your diet habits to smaller servings (for example, from two tablespoons of ice cream to just one) should help reduce your calorie intake. These small changes add up and contribute to healthy weight loss in the long run.
Consume mostly whole grains and “good” polyunsaturated and monounsaturated fats, such as those in nuts, seeds, avocados, and fatty fish like salmon. Limit your intake of saturated fats, which are mainly found in butter, beef fat, palm and coconut oils, and palm kernel oils, and avoid trans fats found in processed foods such as baked goods, pizza, and margarine. Choose vegetable cooking oils such as olive oil or canola oil.
Don’t starve yourself. Make healthy snack choices by avoiding those in the food groups you’re meant to limit. Also, managing stress may speed up weight loss efforts, considering that some people feel the need to eat when stressed and end up making unhealthy food choices. You can join a stress management program or engage in other stress-relieving activities such as a few minutes of yoga or meditation.
Remember that cliched diets are not the best answer for how to lose weight fast. There are many cliched diets on the Internet, and each of them promises incredible results. Although some of them may work, it is best to avoid them because the results are short-lived and may be harmful to your health.
Exercising In Your 70s
Older adults have a knack for not exercising frequently for various reasons ranging from busy schedules to poor health. However, to the extent that exercise may become more difficult with age, the NHS recommends that just like other age groups, older adults should engage in some physical activity every day.
Losing weight after 70 through exercise doesn’t have to be as difficult as it sounds. You should aim to be physically active every day. Remember that any activity is better than none, and engage in light, beneficial activity. Simple activities like getting up to make a cup of tea, cleaning and dusting, making the bed, moving around the house, walking at a slow pace, window-shopping around the mall, going for a nature walk, cycling to groceries and playing Tennis is an exercise for your body . You can also participate in more customized workout programs created by your trusted fitness expert as listed below:
Cardio For Seniors
Older adults benefit from heart disease because it strengthens the heart and lungs and reduces depression while giving you more energy for your daily activities, among other benefits. To start cardio, you need to choose an activity you enjoy, such as swimming, walking, or cycling, and you can continue at a moderate or intense level (talk to your doctor about exactly what “moderate” and “extreme” should look like to you). You may want to mix moderate and vigorous cardio exercises during the week. For example, do 30 minutes of moderate cardio every day, 5 days a week, or vigorous cardio for at least 20 minutes a day, 5 days a week.
In the case of cardio, jumping too high an intensity can take you off the program by draining a lot of energy too quickly. Instead, start at a pace that feels comfortable before pressing to a higher intensity. This gives you a sense of exercise and helps you build stamina over time.
Cardio burns a lot of calories. Combined with a low-calorie diet, cardio works well for your weight loss diet. However, try not to make up for lost calories by eating more as this can slow down your weight loss efforts.
READ MORE : ELIMINATE NEGATIVE THOUGHTS AND LOSE WEIGHT
Whatever weight-loss method you follow, it should always be accompanied by a resistance training program to maintain muscle mass. Resistance exercises move your muscles against weight or force, keeping your muscles and bones strong. Fortunately, there are several forms of resistance training you can try, such as resistance bands, free weights, weight machines, and of course your body weight.
If you’re new to resistance training, start by warming up your body with light exercises like swimming, walking, light jogging, or cycling. Next, choose 8-10 exercises for the main muscle groups. Build momentum, starting with 8 repetitions of each exercise and repeating for 2-3 sets.
While doing resistance training, it’s important to remember that excessive exercise may not be good for your body. Make sure not to overdo it and give your body time to rest and recover. Also, target all muscle groups for an overall effect, not just specific areas.
Other exercise tips for seniors
According to the NHS, older people should:
Do at least 150 minutes of moderate-intensity activity per week to increase your heart rate, make you breathe faster, and feel warm. These activities include water aerobics, biking, brisk walking, dancing, double tennis, hiking, and pushing a lawn mower.
If you’re already active, you can do 75 minutes of vigorous activity per week or combine moderate and vigorous activity to make you breathe harder and faster. If you increase your effort, you can turn your moderate intensity activities into vigorous ones. Activities here include jogging or running, fast swimming, aerobics, soccer, individual tennis, cycling quickly or on hills, active dancing, active dance, and martial arts.
Focus on activities that enhance strength, balance, and flexibility at least twice a week to make you stronger and more confident on your feet. Activities here include yoga, carrying heavy shopping bags, Pilates, weightlifting, tai chi, working with resistance bands, push-ups and sit-ups, and digging or shoveling.
Engage your body by reallocating the time you previously spent lying down, sitting, or immobile with some activity.
Benefits of physical activity in old age
People often underestimate the power of physical activity when it comes to a healthy lifestyle. Exercise helps prevent non-communicable diseases, including stroke, diabetes, cardiovascular disease, and delays the onset of dementia. Physical exercise can also be linked to an improved quality of life. For example, it helps boost your brain function, boosts your mood and confidence, improves sleep quality, and much more. However, to enjoy these benefits, your exercise routine must be well structured. You should take into account the duration, intensity, and pace of each exercise. Older people are advised to exercise slightly less than the body’s capacity. This means that your physical activity should not be too difficult or exhausting.
Sudden weight loss in the elderly
When is weight loss a concern? Aging may come with sudden weight loss – the rapid and unintended weight loss that occurs in a large percentage of aging individuals. Sudden weight loss in the elderly is never a good sign, and this is a concern. It may indicate an underlying health condition such as cancer, Alzheimer’s disease, hyperthyroidism, depression, dementia, or digestive problems. Unexpectedly losing weight puts stress on your body and increases the risk of falls, injury, and the inability to perform daily activities, among other things. If you’re losing weight when you’re not trying, you should show your doctor about it.
Several factors such as underlying medical conditions and nutritional concerns must be considered when finding the best way to lose weight at age 70. Therefore, before trying habits that will contribute to weight loss after 70, get the green light from your doctor and seek guidance from a dietitian or personal trainer. Using every tool at your disposal to shed extra pounds brings you a lot of benefits like reduced bone problems, better mental health, better heart health, and longevity, among others, so you should consider shedding these extra pounds healthily, in a sustainable way.
Accept the challenge and try this 20-minute full-body workout at home to get a snatched body.